Cashew NutsRaw Cashew Nuts553447.80.0627.80305.90.050.055.83.318.25.8
PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.174.53
FlaxseedSeeds, flaxseed534423.66235.90291.5500.41.1527.318.34.34
Hearts Of PalmRaw Hearts Of Palm1150.20.0460.0130.076025.617NANANA1.52.73.73
AlmondsNuts, almonds579503.80.00312.3021.64.350.110.173.9512.5213.12
WalnutsEnglish Walnuts65465.26.139.138013.72.60.090.082.436.715.23.1
Fireweed LeavesRaw Fireweed Leaves1032.75NANANA019.2NANANANA10.64.72.66
HazelnutsNuts, hazelnuts or filberts62860.84.460.0877.83016.74.340.070.074.29.7152.45
Lemon Grass Raw Lemon Grass 990.490.120.0310.14025.3NANANANANA1.822.23
Pistachio NutsRaw Pistachio Nuts56045.35.90.29140277.660.240.326.8710.6202.2
Morel MushroomsRaw Morel Mushrooms310.570.06500.22NA5.10.600.602.83.122.03
Irishmoss SeaweedRaw Irishmoss Seaweed490.160.0330.0010.002012.30.61NANANA1.31.51.95
Root WasabiRaw Root Wasabi1090.63NANANA023.5NANANANA7.84.81.62
Sprouted LentilsRaw Sprouted Lentils1060.550.0570.0380.18022NANANANANA8.961.5
Macadamia NutsRaw Macadamia Nuts71875.8120.211.30144.570.070.074.438.67.91.3
Green PeasRaw Green Peas810.40.0710.0350.15014.55.670.390.1255.75.41.24
Kelp SeaweedRaw Kelp Seaweed430.560.250.0040.0209.570.6NANANA1.31.681.23
Sprouted SoybeansRaw Sprouted Soybeans1226.70.930.453.3409.57NANANANA1.1131.17
GarlicRaw Garlic1490.50.0890.020.230331NANANA2.16.361.16
EppawRaw Eppaw1501.8NANANA031.7NANANANANA4.61.15
Bamboo ShootsRaw Bamboo Shoots270.30.0690.020.1105.23NANANA2.22.61.1
EpazoteRaw Epazote320.52NANANA07.44NANANANA3.80.331.1
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV220.10.01400.0404.31.72NANANA0.62.51.1
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini220.10.01400.0404.31.72NANANA0.62.51.1
Japanese ChestnutsRaw Japanese Chestnuts1540.530.0780.0130.12035NANANANANA2.251.1
CoconutRaw Coconut Meat35433.529.700.37015.26.23NANANA93.331.1
ParsleyFresh Parsley360.790.130.0080.1206.330.85NANANA3.32.971.07
Sprouted PeasRaw Sprouted Peas1240.680.120.0610.27027NANANANANA8.81.05
Laver SeaweedRaw Laver Seaweed350.280.0610.0010.00405.10.49NANANA0.35.81.05
Shiitake MushroomsRaw Shiitake Mushrooms340.49NANANANA6.82.3802.3802.52.241.03
Young Cowpeas Raw Young Cowpeas 900.350.090.0630.0870193NANANA52.951
In Pod Fava BeansRaw In Pod Fava Beans880.730.120.030.31017.69.2NANANA7.57.91
Green SoybeansRaw Green Soybeans1476.80.790.382.82011NANANANA4.2130.99
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds230.690.0690.180.2302.10.20.120.0801.940.92
Sprouted Navy BeansRaw Sprouted Navy Beans670.70.0850.260.15013NANANANANA6.150.89
Chinese ChestnutsRaw Chinese Chestnuts2241.10.160.0280.26049NANANANANA4.20.87
Fiddlehead FernsRaw Fiddlehead Ferns340.4NANANA05.54NANANANANA4.550.83
Baby Zucchini SquashRaw Baby Zucchini Squash210.40.0830.110.06303.1NANANANA1.12.70.83
Balsam-pear , PodsRaw Balsam-pear , Pods170.17NANANA03.7NANANANA2.810.8
EndiveRaw Endive170.20.0480.0130.07503.350.25NANANA3.11.250.79
Potherb JuteRaw Potherb Jute340.250.0380.0020.1205.8NANANANANA4.650.79
Young Lima BeansRaw Young Lima Beans1130.860.20.140.280201.48NANANA4.96.840.78
Broccoli RaabRaw Broccoli Raab220.490.0830.190.02902.850.380.170.10.112.73.170.77
Oyster MushroomsRaw Oyster Mushrooms330.410.06200.1206.11.101.102.33.30.77
Maitake MushroomsRaw Maitake Mushrooms310.190.0300.0906.972.0701.7402.71.940.75
Fruit ChayoteRaw Fruit Chayote190.130.0280.0360.02104.51.66NANANA1.70.820.74
Chrysanthemum LeavesRaw Chrysanthemum Leaves240.56NANANA03NANANANA33.360.71
Garland ChrysanthemumRaw Garland Chrysanthemum240.56NANANA03.02NANANANA33.360.71
Chanterelle MushroomsRaw Chanterelle Mushrooms320.53NANANANA6.861.1601.1603.81.50.71
White Gourd-flowered Raw White Gourd-flowered 140.020.002NA0.00903.4NANANANA0.50.620.7
Grape LeavesRaw Grape Leaves932.120.340.860.15017.36.3NANANA115.60.67
Coconut MilkRaw Coconut Milk230242100.2605.543.34NANANA2.22.30.67
Jew's EarRaw Jew's Ear250.04NANANA06.75NANANANANA0.480.66
Enoki MushroomsRaw Enoki Mushrooms370.290.0270.0410.08207.80.2200.2202.72.660.65
Green CauliflowerRaw Green Cauliflower310.30.0470.10.02906.13.03NANANA3.22.950.64
RadicchioRaw Radicchio230.250.060.0160.09304.50.6NANANA0.91.430.62
SuccotashRaw Succotash991.020.190.0760.41019.6NANANANA3.85.030.61
WaxgourdRaw Waxgourd130.20.016NA0.08703NANANANA2.90.40.61
CornsaladRaw Cornsalad210.4NANANA03.6NANANANANA20.59
ParsnipsRaw Parsnips750.30.050.0030.0410184.8NANANA4.91.20.59
Young BroadbeansRaw Young Broadbeans720.60.140.190.12011.7NANANANA4.25.60.58
OkraRaw Okra330.190.0260.0010.02607.451.480.570.320.63.21.930.58
Agar SeaweedRaw Agar Seaweed260.030.0060006.750.28NANANA0.50.540.58
ChivesRaw Chives300.730.150.0150.2504.351.85NANANA2.53.270.56
Sprouted Radish SeedsRaw Sprouted Radish Seeds432.530.770.720.4103.6NANANANANA3.80.56
AsparagusRaw Asparagus200.120.040.010.0403.881.8810.650.232.12.20.54
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV220.350.06NANA03.872.50.49201.32.10.53
Portabella MushroomsRaw Portabella Mushrooms220.350.0100.1503.872.50.49201.32.10.53
SpinachRaw Spinach230.390.0630.140.02603.630.420.150.110.072.22.860.53
UV Exposed White MushroomRaw White Mushroom Exposed to UV220.340.0500.1603.261.980.171.48013.10.52
White MushroomsRaw White Mushrooms220.340.0500.1603.261.980.171.48013.10.52
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2132.260.430.0950.8045.5NANANANA8.12.420.52
Welsh OnionsRaw Welsh Onions340.40.0670.0080.1506.52.18NANANA2.41.90.52
Taro ShootsRaw Taro Shoots110.090.0180.0110.02602.32NANANANANA0.920.51
Sprouted Pinto BeansRaw Sprouted Pinto Beans620.90.110.330.19011.6NANANANANA5.250.5
Coriander LeavesRaw Coriander Leaves230.520.01400.0403.670.87NANANA2.82.130.5
Chinese WaterchestnutsRaw Chinese Waterchestnuts970.10.0260.010.0320244.8NANANA31.40.5
Yautia Raw Yautia 980.40.082NANA023.6NANANANA1.51.460.5
ArtichokesRaw Artichokes470.150.0360.0170.046010.50.99NANANA5.43.270.49
Peeled European ChestnutsPeeled Raw European Chestnuts1961.250.240.0530.44044NANANANANA1.630.49
ArugulaRaw Arugula250.660.0860.170.1303.652.05NANANA1.62.580.47
Yellow Sweet CornRaw Yellow Sweet Corn861.350.330.0140.47018.76.261.943.430.8923.270.46
White Sweet CornRaw White Sweet Corn861.180.180.0160.540193.22NANANA2.73.220.45
Drumstick PodsRaw Drumstick Pods370.20.033NANA08.53NANANANA3.22.10.45
Brussels SproutsRaw Brussels Sprouts430.30.0620.0990.04508.952.20.930.810.463.83.380.42
Chicory GreensRaw Chicory Greens230.30.0730.0190.1104.70.7NANANA41.70.42
Chinese BroccoliRaw Chinese Broccoli260.760.120.270.0804.670.88NANANA2.61.20.41
BroccoliRaw Broccoli340.370.110.0630.04906.641.70.680.490.12.62.820.41
Dandelion GreensRaw Dandelion Greens450.70.170.0440.2609.20.71NANANA3.52.70.41
Sprouted Mung BeansRaw Sprouted Mung Beans300.180.0460.0160.04205.944.13NANANA1.83.040.41
Taro LeavesRaw Taro Leaves420.740.150.0930.2106.73NANANA3.750.41
Sprouted Kidney BeansRaw Sprouted Kidney Beans290.50.0720.170.1104.1NANANANANA4.20.4
Flower Clusters BroccoliRaw Flower Clusters Broccoli280.350.0540.130.03805.061.48NANANA2.32.980.4
Broccoli LeavesRaw Broccoli Leaves280.350.0540.130.03805.061.48NANANA2.32.980.4
Broccoli StalksRaw Broccoli Stalks280.350.0540.130.03805.24NANANANANA2.980.4
ShallotsRaw Shallots720.10.0170.0020.0370177.87NANANA3.22.50.4
KaleRaw Kale351.50.180.380.2904.40.990.410.40.184.12.920.39
Lotus RootRaw Lotus Root740.10.030.0060.014017.2NANANANA4.92.60.39
Spring Or Scallions OnionsRaw Spring Or Scallions Onions320.190.0320.0040.0707.342.33NANANA2.61.830.39
Beet GreensRaw Beet Greens220.130.020.0040.04104.330.5NANANA3.72.20.38
Macronutrients in Top 100 Fresh Nuts & Vegetables with the highest Zinc content per 100 g
In the above table you can find and compare the amount of macronutrients in fresh nuts & vegetables , sorted by most amount of Zinc per 100 grams.
Top 5 fresh nuts & vegetables with most amount of zinc per 100 grams are:
- Raw Cashew Nuts
- Pecans nuts
- Flaxseed
- Raw Hearts Of Palm
- Almonds